Dear Central Florida Tri Club,
I hope this email finds you well.
Congratulations to Haley for competing at the Ironman World Championship in Kona Hawaii! We are so proud of you! A huge shout out to Leslie Cain, Adrienne and Marlynne.
As we approach the off-season, I wanted to emphasize the importance of incorporating strength training into our training regimen as endurance athletes. According to experts in the field, including Training Peaks and Pure Sports Med, strength training during the off-season can have numerous benefits for endurance athletes.
Endurance athletes typically focus on training volume, but building power through strength training can lead to significant improvements in performance (source: Training Peaks). Furthermore, resistance training can improve running economy, lower limb coordination, and tendon stiffness, ultimately enhancing overall exercise capacity (source: Pure Sports Med).
With that in mind, I wanted to highlight the significance of maintaining optimal protein intake during the off-season. Protein plays a crucial role in muscle repair and recovery after intense training sessions. To help you maximize the benefits, here are some general guidelines for post-workout protein intake:
- Timing: Consume protein within 30 minutes to an hour after your workout to optimize muscle recovery and growth.
- Quantity: Aim for approximately 20-30 grams of high-quality protein per serving. This amount has been shown to stimulate muscle protein synthesis.
- Sources: Include lean proteins such as chicken, turkey, fish, eggs, Greek yogurt, or plant-based options like tofu, lentils, and quinoa in your post-workout meals.
It’s important to note that individual protein needs may vary based on factors such as body composition, training intensity, and personal goals. To calculate your specific protein requirements, you can multiply your body weight (in kilograms) by the recommended protein intake per kilogram of body weight. For personalized advice, I recommend consulting with a sports nutritionist or registered dietitian (source: Integrated Rehabilitation).
I hope these guidelines will assist you in optimizing your off-season training and recovery. If you have any further questions or would like additional information, please don’t hesitate to reach out. I look forward to seeing.
Schedule
CFL Tri Club Cruise – Feb 2 – 5, 2023
Join the Warriors of Tri Peak Athlete and CFL Tri Club for a training weekend on the a bigger cruise ship Allure of the Seas from Royal Caribbean. Enjoy lectures, strength conditioning, cycling, running and swimming with our USA Triathlon Level 3 Coach Hector Torres and other coaches!
What do you get:
- Welcome Reception
- Goodie Bag
- Nutrition Samples
- Daily Training Sessions and Activities
- Lectures by our Level 3 Triathlon Coach
- Team Building Activities
Cost:
| Category | Room | Price | Occupancy | Event Fee | Total Price |
| 2C | Ocean View with Large Balcony | 1511.24 | 2 | 250 | 1761.24 |
| 2J | Central Park View Balcony | 1103.24 | 2 | 250 | 1353.24 |
| 4D | Ocean View Balcony | 1177.24 | 2 | 250 | 1427.24 |
| 4N | Ocean View | 981.24 | 2 | 250 | 1231.24 |
| 4V | Interior | 851.24 | 2 | 250 | 1101.24 |
Event Fee: There is a 250 event fee per cabin that is not refundable.
There is $200 is refundable up until final payment date, which is Nov. 13th. The event fee deposit is not refundable.
Here is the penalty schedule:
- 50% Penalty 74 to 51 days prior to sailing
- 75% Penalty 60 to 31 days prior to sailing
- 100% Penalty 30 days or less prior to sailing.
Future Cruise Credit
If someone has a Future Cruise Credit (excluding a NEXT booking prepayment), it can be applied to a booking within your group.
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